Training Myths
Happy New Year’s Eve!
Between Christmas, some PTO, and New Year's Day falling on a Wednesday, I hope I'm not the only one wondering what day it is.
We had a really special Christmas this year. We celebrated Christmas Eve with my family and Christmas Day with my in-laws. The Steelers lost pretty badly, but hey - I guess you can't have everything.
Here's a funny story - how about my husband, Alan, got me the exact same gift that I got for my sister without knowing it. What are the odds?! For those curious, it was a Lego Tranquil Garden set.
I am a huge Lego fan and I studied Japanese all through college, so it was a very thoughtful gift.
on my radar this week
fitness myths that just won’t die
The world is full of fitness misconceptions. Here are a few myths that I see circulating the Internet (and actual gyms) frequently.
1. Lifting low weight for high repetitions “tones” a muscle.
While lifting lower weights (less than 65% of your 1RM) at high repetitions (15-20) is a great technique for building endurance, it’s not the best way to achieve hypertrophy.
If your goal is to build muscle, you’ll want to increase your protein intake, use moderate volume (60-80% of 1RM), safely train to failure at lower rep ranges, and progressively overload by increasing weight/reps.
Besides, “toning” isn't a thing - it simply means you have visible muscle and a low enough body fat to reveal it.
2. The best rep range for hypertrophy is 6-12.
After reviewing recent research on the subject, hypertrophy can be achieved at any rep range, as long as sets are taken to failure, or close to it.
There are clear benefits to training in all rep ranges, as long as you’re continuing to progressively overload properly and training to failure.
photo by @autumnshipp
3. Combination moves are effective for hypertrophy.
I see this almost every day on Instagram – combination exercises like squats to presses, lunges to bicep curls, etc.
The critical problem with combination exercises is that the muscle groups involved are not equal, and your loading will not be appropriate.
For example, you can squat so much more than you can overhead press.
Without proper loading, you’ll be building endurance and getting your body moving, but not building much muscle long term.
If you’re short on time with a hypertrophy goal, I highly recommend supersets instead.
4. Being very lean and “shredded” equals healthy.
Having very low body fat is not only challenging to maintain, but it can also lead to burnout, menstrual cycle irregularities, hair loss, and anxiety.
While men can safely maintain low body fat levels around 12-20%, women should not drop below the 20% mark or else risk hormone disruption.
5. Doing cardio is a waste of time.
Somewhere along the line, the fitness narrative has shifted from “weights aren’t for women” to “cardio is a waste of time for women, only lift weights.”
This polarizing view is great for attracting attention on social media, but it’s not accurate.
There is an important place for cardio in your training: it can improve your heart health, your blood pressure, your mood, your weight, your energy levels, and more.
6. Being sore means a workout was effective.
Once you’ve been training for a while and following a consistent program, you’ll notice that the initial DOMS soreness subsides.
This does not mean your workout wasn’t effective – it’s to be expected when you become consistent.
Instead of using soreness as a barometer for progress, I’d recommend tracking your ability to lift heavier and for more reps, how your clothes fit, how you feel, and your body measurements.
7. If you and a friend both follow the same workout and nutrition plan, you’ll both see the same results.
Throughout your journey, never forget that we could all do the same workouts and eat the same foods, and we’d still look different.
Also, a surprising number of the trainers with large social media followings are getting extra help by taking performing-enhancing drugs.
8. A single exercise can “snatch” your waist.
There is no single exercise that can “snatch” your waist or spot-reduce fat.
While core exercises can tighten your midsection, remember that reducing belly fat requires a full-body approach including balanced nutrition, compound exercises, unilateral work, abs exercises, and deep core training.
your homework from me
This week, I'll challenge you to swap out your combination exercises for compounds and supersets.
As mentioned, the critical problem with combination exercises (squats to presses, curls to lunges) is that the muscle groups involved are not equal, and your loading will not be appropriate.
You can squat so much more than you can overhead press.
Combination exercises are a great way to build endurance and get your body moving, but challenging compounds and supersets are much more effective for hypertrophy if you're on a time crunch.
